B: Every Minute on the Minute:
3 burpees, then wall balls (14#/10#) for the remainder of the minute
Continue until completing 100 wall balls

CFE running WODs (at 6am, 7am, 8am; meet at 28th St.)1 mile time trial
**Coach Heidi is holding two 1mile time trials this week (Wednesday and Thursday) in an effort to allow as many people to participate as possible. This is a great baseline & all should try and make one of the mile time trial WODs, so when it’s re-visited, you can compare your times.

THIS is what a partner deadlift at 6:45am feels like! (with Tiff & Jess; thanks, Coach Will for the pic!)

Hey everyone, I am selling a pair of Risto weightlifting shoes. They are about a month old and used 1-2 times per week only for oly lifts. I wear a size 12 in dress shoes and these are size 13 (12 were too small) with some room in the front. Original $120, looking for $60 o.b.o. Link below.

6am Endurance WOD
1 Mile @ 6:52. First time I have run a timed mile in at least 10 years. And my first Endurance WOD. I’ll be back for more to improve that time.

Albert Insogna

Barbara- missed the cut-off. Finishing last means I can only improve!

Kate J

It’s true! This was my 4th Barbara, and the first time I did 5 rounds. And I can assure you that I felt quite accomplished. Also, nauseated.

Justin Katz

B:Barbarba
37:51 (including rest time)
22:51 (without rest time)

http://www.joshuanewman.com Joshua Newman

As people were happy to hear a bit about our behind-the-scenes programming thinking last month, thought I’d post briefly about what we’re up to now in the current eight week cycle we kicked off this week.

This time through, we’re focused first and foremost on building limit strength, so we’re using lower numbers of reps across a slightly smaller number of lifts. Increasing absolute strength is crucial for improving WOD performance, as people top out their power output at roughly 50% of their 1RM. In other words, to move fast on a WOD with 135# cleans (like Elizabeth), an athlete needs to be able to clean at least 270#.

On the WOD side, we’re pairing the lifts with more short, heavy met-cons, and more skill-focused days. Plus we’ll be working our way through all of The Girls. Yes, all of them. Hence the second Angie this weekend and today’s Barbara. Up next: Cindy, Diane, Elizabeth, Fran, Grace, Helen, Isabel, Jackie, etc.

Should be ‘fun’.

Rich J

Damn I’m gonna miss all the benchmark girls.

http://www.joshuanewman.com Joshua Newman

Don’t worry; they’ll be back. That’s what makes them benchmarks.

Albert Insogna

Interesting about the 50% stat. Is there a recommended % of 1RM (for non-rx’ers) for the girls workouts, to balance speed with improvement?

Safe to say the Fight Gone Bad event, as it’s been traditionally known, will likely not return. Sportsgrants, the organizers of the charity event are suing Crossfit HQ over a copyright dispute regarding the event’s name (which happens to be the name of the original workout named by Greg Glassman…I don’t get why they’re the ones who are suing, but they are).

The recent “Crossfit for Hope” event on June 9th was intended to replace FGB, but it ran into a stumble of its own over the event artwork, which was pretty controversial, and rejected by many boxes world-wide. Either way it seems Crossfit for Hope will now be the annual event, and it will raise money to benefit St. Jude’s Children’s Hospital.

You can read more about the origins of the dispute here: http://bit.ly/NFtqdY – Things get spicy around message #6, which was posted by Crossfit HQ’s lawyer.

VinceC

Wow I’m sorry to hear that, but thanks for the update Reis. Who thought something fun and charitable would get all lawyered up.

http://www.joshuanewman.com Joshua Newman

FWIW, I think we’re unlikely to do FGB or CrossFit for Hope. Instead, we’re looking at the logistics of holding our own fundraiser, targeting New York charities, potentially in partnership with several other NYC boxes.